Strength/Skill Dungeness & Octopi Push Press 5-3-3-3-2 WOD Dungeness Complete a 10 Minute AMRAP: 7 Box Jumps 24/20 5 Power Snatch 115/75 10/8 Hand Release Push-ups Octopi Complete a 10 Minute AMRAP: 7 Box Jumps 24/20 5 Power Snatch 145/100 10/8 Hand Release Push-upsRead more

Strength/ Skill Dungeness 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Strict Supine Pull-ups x max reps DB Strcit Shoulder press x 10 reps Octopi 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Strict Supine Weigthed Pull-ups x 4 reps HSPU x 10 reps WOD Dungeness Complete the following for time: 50 Wall Balls 20/14 30 Deadlifts 185/125 8 Wall walks Octopi Complete the following for time: 50 Wall Balls 20/14 30 Deadlifts 225/155 50′ HS WalkRead more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 @ 70% WOD Complete the follwoing for max reps: 2 Minutes of rowing for Calories Rest 30 seconds 2 Minutes of Dumbell Thrusters 50/35 each hand Rest 30 seconds 2 Minutes of C2B Pull-ups Rest 30 seconds 2 Minutes of BurpeesRead more

WOD Complete the following for time: 100 Bench press 135/95 * Run 400 meters every time you rack the bar. Scale to a weight in which you can complete at least sets of 10 to begin.Read more

Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Workout 18.3, Scaled 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutesRead more